Another reason to eat those leafy greens–the health benefits of vitamin K

All vitamins have health benefits, but where do you find good sources of vitamin K? Read on to learn about more vitamin K sources and specific benefits for your body.

What is vitamin K, and what are its health benefits?

Vitamin K is an essential fat-soluble vitamin. Two types of vitamin K exist: vitamin K1 (phylloquinone) and vitamin K2 (menaquinone).

• Vitamin K1 (phylloquinone): This main dietary form of vitamin K predominantly exists in green leafy vegetables. Phylloquinone circulates in your body and helps assess nutrient status.
• Vitamin K2 (menaquinone): Exists in small amounts in animal-based and fermented foods. Gut bacteria produce menaquinones.

Health benefits of vitamin K

Vitamin K plays important roles in the body, including:

• Supporting heart health
• Activating bone-building proteins
• Blood clotting

Blood clotting is probably vitamin K's best-known function. Clotting is a complex multi-step process, and vitamin K plays a critical part because it binds calcium and activates clotting factors. People prone to blood clots and stroke often receive warfarin. This drug interferes with vitamin K in the clotting process.

Should I be worried about a vitamin K deficiency?

While you can develop a vitamin K deficiency at any stage in life, infants are at the greatest risk of becoming deficient. Infants store minimal vitamin K (not much vitamin K passes through the placenta from mom to baby). The healthy gut bacteria that produce vitamin K are not yet present in a newborn’s intestines. Therefore, newborns get a shot of vitamin K soon after birth to ensure deficiencies do not develop. Sadly, infants who don’t get this shot at birth are 81 times more likely to develop late-vitamin K-deficiency bleeding than infants who receive a shot at birth.

Older individuals are at greater risk of developing a vitamin K deficiency, requiring supplementation if they struggle with certain health conditions such as:

• Malnutrition
• Alcoholism
• Multiple abdominal surgeries and
• Health conditions involving malabsorption.

Signs of vitamin K deficiency

Vitamin K-deficient individuals can have impaired blood clotting, leading to easy bruising, nosebleeds, and bleeding gums.

Good food sources of vitamin K

• Natto (a Japanese dish made from fermented soybeans)
• Collard greens
• Kale
• Beet greens
• Turnip greens
• Spinach
• Chard
• Brussels sprouts
• Broccoli
• Cabbage
• Asparagus
• Peas
• Green beans

For a complete list of vitamin K content of foods, click here.

Cooking does not degrade the vitamin K content of food. As a fat-soluble vitamin, vitamin K is best absorbed when consumed with a meal that contains fat. Pair vitamin K-rich foods with fat sources, such as olive oil, olives, nuts, seeds, avocado, or fatty fish, to enhance absorption.

One cup of cooked kale leaves has over 1100 micrograms of vitamin K1, roughly 10 times the daily requirement (NOTE: one cup of cooked kale is a LOT of kale). One cup of cooked spinach has 890 mcg, while one cup of raw spinach has about 145 mcg.

Include vitamin-K-rich greens in your diet regularly. And, if you’re curious, try natto.

To reap the health benefits of vitamin K, how much do you need?

The daily adequate intake recommendations are 120 micrograms for males and 90 mcg for females.

Vitamin K intake is based on phylloquinone, the vitamin K form listed in food databases when the daily adequate intake recommendation was established.

How to track vitamin K in MyNetDiary

Nutrient databases and food manufacturers list total vitamin K and do not differentiate between vitamin K1 and K2. Following this guidance, MyNetDiary only tracks vitamin K as a single nutrient.

You can track vitamin K1 and K2 separately by creating a custom food item. To do so, go to Me \> My Health \> Trackers. Tap “Create Custom Tracker” and name it "vitamin K2."

What if you take an anticoagulant such as warfarin?

Counsel to people on the anticoagulant warfarin includes limiting vitamin K-containing foods and high-dose supplements since warfarin interferes with vitamin K. If your typical vitamin K intake from foods is relatively stable, you can adjust your drug dose to account for that.

Problems can occur if you suddenly start eating lots of vitamin K for some reason. For example, if you develop a taste for fresh spinach salads in spring and start eating two cups of raw spinach every day after having none, then be careful. Make sure you discuss moderating your vitamin K intake with the doctor who prescribes your medication.

The health benefits of vitamin K are vital for blood clotting, heart, and bone health. As with all things nutrition, vitamin K alone is not the only answer to strong bones or healthy blood vessels. And there is no evidence that more is better.

Related content

• Develop a personalized nutrition plan by setting targets with MyNetDiary
• Tips for entering recipes in MyNetDiary
• How to plan your calories for weight loss or gain with MyNetDiary

Updated by Amy Brownstein, MS, RDN on August 22, 2025

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Nutrients->Other Vitamins & Minerals Other Health Issues->Cardiovascular Disease